One (Barefoot) Step at a Time

Barefoot running has been associated with extremists, like the runners who take on marathons and ultramarathons without shoes, some swearing up and down that running shoes are part of a conspiracy making runners injured and slow.A group of running experts sat down together in Boulder, Colorado last night to discuss a more moderate path for barefoot and minimalist running.

The talk was meant to be impartial and educational, talking about the pros and cons of barefoot vs. “shod” (the term used for wearing shoes) running, and how to use barefoot or minimalist running as a tool.

Benefits of Barefoot

Barefoot running has been said to improve a runner’s form by relying on the foot's natural senses to adapt to the forces of impact, and therefore minimize injuries. Relying on the muscles, ligaments and tendons of the foot and lower leg is said to improve a runner’s overall strength, balance and body positioning.

“It’s clear that barefoot running improves balance, proprioception and mechanics,” said McGee, who integrates barefoot running into his coaching techniques. “But there is no proof that running in shoes prevents or causes injuries.”

Abshire, creator of the Newton running shoe, said that our form becomes more natural when there’s no influence of a heel pitch on the body. “When there’s high sensory input on the forefoot,” he said, “it teaches us the optimal way to run.”

Shoes Aren’t Bad

McGee continued to say that running shoes have made running available to thousands of people, and the majority of the panel agreed that proper running form is more about a runner’s center of gravity than simply becoming a midfoot, or forefoot striker.

Some of the proponents of barefoot and minimalist running has been focused on getting everyone up on their toes, claiming the heel striking gait is caused by padded running shoes, and getting too much padding in the heel encourages poor form, and therefore, injuries.

“I’m a heel striker,” said Culpepper, a 2:09 marathoner and sub-4-minute miler.

“I’m not as big an advocate of heel striking vs. forefoot striking,” he said. “I’m more focused on body positioning.” Culpepper says he’s run in orthotics, racing flats, spikes, etc. “I’m a big advocate of mixing it up.”

Culpepper said he thinks running in racing flats is a much safer approach to achieving good form than ditching shoes completely. He also noted that many shoe companies are will be making more minimalist shoes.

Merrill, physical therapist and runner, acknowledged shoes already on the market, like Netwons, New Balance 790s, Nike Frees, and Vibram Five Fingers, as footwear that can help a runner achieve benefits of minimalist running.

Anderson added, “The goal is efficiency of a barefoot running pattern, and if a shoe can allow you to do that, great.”

Proceed with Caution

“The problem is transitioning,” added McGee. He advises that if a runner is going to integrate barefoot, or minimalist running into their training, to make the transition “painfully, painfully, painfully slowly.”

It’s hard to discuss this topic without bringing up Christopher McDougall’s book, “Born to Run.”

As Fairchild, one of the most successful high school runners of all-time and proponent of the barefoot movement, pointed out, “Going from off-the-couch reading, ‘Born to Run’ [to running barefoot] can be a really dangerous thing.”

Anderson noted that heavy heel strikers place 2 ½ to 3 times your body weight with every step. He warned of heel fractures and other injuries if one makes the transition too quickly.

Culpepper referenced his wife Shayne, also an Olympian, who, after having each of her three children, had to retrain her body from square one. He noted the similarities to making the transition to barefoot running. “It is very, very individualist,” he said.

Abshire acknowledged the differences between Kenyan runners who grew up running barefoot on dirt, to most Americans who live in a concrete society. “The starting point is different for everyone.”

Proceed with Extra Caution

“Owning an orthotic lab,” said Anderson, “I don’t see people with normal feet.” He added, “Certain foot types are not going to do well barefoot running.”

Merrill agreed, “If you have structural problems in your feet, it makes it difficult for most people. But your tissues will eventually adapt.”

Merrill talked about tissue adaptation, and how your tendons, ligaments, muscles, bones and even skin need to adapt. He suggested walking a few minutes to one hour at work, build up to two hours, three hours.

Fairchild noted that people can gain benefits of barefoot/minimalism with just walking. She suggested starting off walking or hiking barefoot or in minimalist shoes rather than running. “It really takes self-discipline and self-awareness,” she said.

Realistic Expectations

“Don’t think, ‘I’m going to run in Vibrams twice a week and then run a 30-minute 10K,’” warned Culpepper.